Exercise guide
V Flutter Kick
- Intermediate
- Isolation
- Rep-based
- Waist
The V Flutter Kick is a dynamic core exercise that targets the lower abdominals and hip flexors while challenging stability through an isometric hold in a V-sit position. It builds core endurance and improves hip mobility by requiring constant tension throughout the midsection.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs extended straight in front of you.
- Lean your torso back to a 45-degree angle, engaging your core to maintain a straight spine and 'V' shape.
- Place your hands on the floor beside your hips for balance, or lift them off the ground for an increased challenge.
- Lift both feet 6-10 inches off the floor, keeping your legs fully extended and toes pointed.
How to do it
- Begin alternating small, rapid up-and-down kicks with your legs, moving from the hips rather than the knees.
- Maintain a steady, rhythmic breathing pattern, avoiding holding your breath during the movement.
- Keep the kicks controlled and within a 6-12 inch range of motion to maintain constant tension.
- Continue the alternating pattern for the duration of the set while keeping the torso perfectly still.
Form checklist
- Keep your chest lifted and shoulders back to prevent rounding the spine.
- Ensure your knees remain locked and legs stay straight throughout the set.
- Maintain a braced core to protect the lower back and prevent it from arching.
- Keep the movement originating from the hip joints, not the ankles.
Pro tips
- Focus on 'pinching' your lower abdominals to drive the leg movement, which helps shift focus away from overactive hip flexors.
- The higher you lift your torso, the easier the exercise; lean further back while keeping a flat back to increase the lever length and difficulty.
Make it harder
- Perform the movement with your arms extended overhead to shift your center of gravity and increase the demand on the upper abs.
- Add ankle weights to increase the resistance on the quadriceps and lower abdominal wall.
Frequently asked
- What muscles does the v flutter kick work?
- The v flutter kick primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the v flutter kick?
- The v flutter kick requires no equipment — just your body weight.
- Is the v flutter kick good for beginners?
- The v flutter kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.